The benefits of H2O

We have all heard how beneficial it is to drink water, right?! Of course its not the magic solution to loose weight overnight or instantly cure a muscle ache, but it is super beneficial in more ways than one. Water is a great element in maintaining a healthy lifestyle, AND we have 6 reasons to prove it! With the temperatures rising outside it is now more important than ever to stay hydrated! Take a look at these 6 reasons AND whether you are thirsty or not, grab a glass or bottle of water and DRINK UP!

1.  Water Helps Maintain a Balance of Body Fluids
Our body is composed of about 60% of water, which helps all of our organs and everything to function. Water is what helps us maintain the right body temperature, digest food, circulation, produce saliva, absorb & transport nutrients. When we feel thirsty that is our body's way of telling us that it needs more fluids ie: WATER.

2. Water Helps Control Calories
No we aren't saying if you are hungry for lunch to drink water instead of eat...But substituting water over higher calorie drinks such as, soda will help you cut back your calorie intake.  When you eat a healthy, balanced diet, that consists of lean protein, veggies, fruits, dairy and good fats and of course water, you are better able to loose weight (if that's your goal) or just maintain a healthy lifestyle.

3.  Water Helps Energize Muscles
When you don't have enough fluids in your body, your muscles become fatigued, meaning your athletic performance can suffer and sometimes fatigued muscles can result in injury. Drinking enough fluids is so important when exercising because you are loosing fluid from sweat and body exertion, so in order to achieve optimal performance...drink lots of water!

4. Water Helps Keep Skin Looking Good
No drinking water won't erase bags or wrinkles, but our skin acts a protective barrier so that we don't loose too many fluids. When we are dehydrated that causes our skin to look rough and wrinkled, so if that is the case, drinking water will replenish the skin an make us look fabulous!!

5.  Water Helps Our Kidneys
As long as we have enough water/fluids in our body, our kidneys are what cleanse and rid our body of toxins.  So basically, the kidneys take the fluid they need and excrete all the other toxins which we then urinate out.  If we have enough fluids in our body, urine flows freely and is light in color & odorless...Yay!! If we don't have enough fluids our urine will be darker in color and have an odor...because the kidneys trap the extra fluid to function. Drink up because if you live in a warmer climate and constantly drink too little, you are at risk for kidney stones :(

6.  Water Helps Maintain Normal Bowel Function
When our body is hydrated, it keeps things moving! The fluids help things flow through the gastrointestinal tract and prevents constipation. If we don't have enough fluids our body will pull the fluids from our stool to use and in turn...constipation.

Hopefully these 6 reasons are enough to help you realize how beneficial it is to stay hydrated! If you aren't a fan of plain water, you can always add a slice of lemon or cucumber for a refreshing twist. Make sure you eat plenty of fruits and vegetables as well, because they have a high water content and will help you stay hydrated. 
*We got these 6 great tips and information from WebMD

Quick & Cool Breakfast Recipes

With the warm summertime weather, it can be hard to want to eat or let alone make something warm for breakfast. We have gathered some quick and easy 'cool' breakfast ideas! So whether you are on your way out the door or relaxing before you tackle your day, try some of these healthy recipes to start your day off right.

Strawberry Refrigerator Oatmeal

Ingredients
1/4 cup oats                             
1/3 cup milk
1/4 cup yogurt
1-2 teaspoons maple syrup or honey
1/4 cup chopped berries
additional berries for topping

Instructions
Combine all ingredients, stir, cover and refrigerate overnight. Top with additional berries if desired.





Banana Oatmeal Smoothie

Ingredients
1 large Banana
1 cup ice
1/3 cup plain Greek yogurt
1/4 cup cooked Oatmeal
1/3 cup Almonds

Instructions
Combine all the ingredients in a blender (put the ice in last) & Blend until combined


Tropical Smoothie

Ingredients
1 Kiwi sliced (skin removed)
1 medium Banana
1 cup fresh Pineapple
1/2 cup ice            
6 oz. Vanilla Greek or Plain yogurt
1 packet Trevia (natural sweetener)
1 cup water (optional)

Instructions
Combine all ingredients in blender and enjoy!      

                                                           

Get to know Caley....GirlFits amazing Yoga instructor

Yoga isn't just crazy-named poses and a way to clear your mind...its a great workout and a way to improve your overall physical and mental health. Yoga originated in ancient India with a view to attain a state of peace and in the 1980's was introduced as a way to attain physical exercise. GirlFit is aware of the overall physical and mental benefits that Yoga has to offer and that is why they hired Caley Yavorsky as their Yoga instructor. We have asked Caley a few personal questions so you can get to know her and realize why she plays a major role in what GirlFit stands for.

When did you first start doing yoga yourself? 

I first started practicing in high school with my siblings...we weren't serious about it but we would go to a class once every month or so together. I took one class in college and then really starting getting into my practice after I graduated and moved to San Francisco. 

 Where did you grow up?

I grew up in Oregon. Until my 5th grad year I was actually in Gresham, but when I started to turn into a little punk my parents moved us to Wilsonville (aka pleasentville.) It was an absolutely amazing place to grow up. Lots of fields to play in, tree to climb and roads to run!

 

Tell us about your teen years? Did anything that happened throughout your life inspire you to teach yoga?
I was a pretty darn good teen. I'm the middle child so I tended to just do my own thing and my parents were basically ok with that. I was a HUGE goofball and was constantly trying to make my family and friends laugh. Nothing in my teens years really inspired me to get into yoga, but I was into dance at the time. I started ballet when I was 3 years old and danced through college. 

 

Is being a yoga instructor your full-time job or do you do it on the side?

Yoga is my full time job! How awesome is that? I also do holistic health coaching which means I work one on one with clients to accomplish their goals for health, and lead seasonal cleanses. 

 

Why do you think yoga is beneficial for teen girls?
So many reasons: It builds self esteem, self control, clears your mind, takes you out of your head and into your body, provides an outlet for expression, introduces you to grounding practices and traditions...I could go on...and on...

 

Have you become more healthy since teaching yoga?

I was always pretty healthy, but I believe I am much stronger now then I've ever been. Its funny, sometimes I see photos of my arms and I swear if I couldn't see my head, I would think they were a mans! 

What is your favorite thing about teaching yoga?
 I like being able to read the rooms energy and decide what kind of a practice my students are up to. Then I get to create a fun and thoughtful sequence around them! Making playlists is a passion of mine as well. Good music leads to a great practice. Bad music...well, we all have our favorite flavors ;) 

 

What do you do to live a healthy lifestyle other than yoga?
I eat super clean and hike daily. No meat, just fish and super rarely, dairy. Loads of greens. Loads of super foods. Friends who make me smile, and my awesome, amazing, incredible family. 

 

When instructing Girlfit yoga what has been your favorite or most inspirational moment?
My favorite moment with GirlFit was at Paul Revere Middle school when I was teaching the girls yoga on their last day. They all wanted to get into yoga poses and spell the words "GirlFit"...my heart meted a little.

The low down on SUGAR and ways to fight cravings

When trying to lose weight and maintain an overall healthy diet, many of us think counting calories and eating low fat foods is what will make us achieve the weight loss we are shooting for. While it is important to watch your calorie intake, many of us are unaware of the role sugar plays in our weight loss and healthy eating plan. Sugar is what makes us GAIN weight! Sugar is what has increased the obesity and diabetes rates and is associated with cancer, asthma, osteoporosis, depression, anxiety, fatigue, headaches and many other issues.When you eat sugar you crave sugar....So by reducing or cutting sugar out of our diet we will feel and look fabulous! Here are 9 ways to reduce your sugar intake & cravings:

1. Have a savory breakfast
When you start your day off with a breakfast full of pancakes & syrup, pastries and waffles...chances are you are going to be hungry a few hours later and crave something sweet later. By starting off with a breakfast that has a mix of lean protein, good fats and good carbs you will be left without a blood sugar plunge and will be less likely to want something sweet later.

2. Eat more protein
When eating lean protein such as seafood, beef, veal, lamb, poultry and eggs you are satisfying your hunger and more effectively balancing your sugar cravings.

3. Cut back on salads and fruit
If you are constantly eating raw salads with fresh carrots, beets, cucumbers, etc. you are still eating a healthy, vitamin-rich meal but you will often crave sugar later.  The reason is...according to Chinese Medicine, raw veggies and fruits are cooling and damp (yin) while sugar is heating (yang). When you overdo the cooling nature by eating cold fruits and veggies, your body craves the heating nature of sugar. All in all, your body craves a yin-yang balance. So by eating a salad along with a lean protein you are eating a balanced meal and will be less likely to crave a cookie alongside your salad.

4.  Eat Fat
The right fats are so important for our health but, they are also a key role in stabilizing hunger and cravings.  Fats help control blood sugar levels and insulin, which result in preventing hunger and sugar cravings due to low blood sugar levels.  Good fats are what help us feel full longer. Examples of good fats are olive oil, butter, avocado, cheese and nuts (make sure you use the recommended portion size or less).

5. Cut down on Sugar
I know...duh!!! But really, the less sugar you eat the less you will crave.

6. Eat your greens...Cooked
Cooked leafy greens actually boost energy levels, which reduces the desire for sugar. Greens provide minerals that control blood sugar and are a great source of Magnesium, a mineral that helps reduce chocolate cravings...yes please!! When you eat the somewhat bitter leafy greens you often don't have the craving for something sweet afterwards.

7. Avoid Artificial Sweeteners
Studies show that artificial sweeteners such as: Equal, NurtraSweet, Splenda & Sweet'n Low; actually stimulate appetite, sugar cravings and contribute to weight gain! Instead of these sweeteners try stevia which is a natural sweetener and its carb-free!

8. Get Sun
Sunlight exposure boosts energy and our overall mood. Sunlight promotes the serotonin production which helps us feel satisfied and reduces depression (which can often lead to eating ice cream). Sunlight exposure also reduces cortisol (the anxiety hormone) which can often lead to sugar and fat cravings as well as weight gain in the stomach area.

9.  Supplement with the right minerals
Sugar cravings can often be a result of the dip in your blood sugar levels, so by taking a supplement of magnesium and chromium you can reduce your desire for something sweet. **Make sure to talk to a doctor or other health care professional if you are going to take supplements.


*All of these wonderful and helpful tips came from Linda Prout's article "Sugar: More Dangerous than You Think: 10 Tips to Control Cravings"

Sweet Summertime

Its June and as school and graduation parties come to an end, the reality that summer is finally here should hit us all! Summer is a fabulous time to be more active and take advantage of all the fresh food the community and grocery stores offer. This is the time of year no matter where you live you can enjoy the great outdoors! We have come up with some ideas of how to stay fit without hitting the gym, so grab your sunscreen and head outside! Also, take a look at some of our delicious summertime recipes.

Fun outdoor activities:

• Beach or outdoor volleyball 
• Swim
• Hike, walk or run outside 
• Bike wherever you need to go instead of asking for a ride or driving
• Take your workout routine outdoors
• Get some friends together and just be young...play hide & seek, soccer or tag

This is also a great time of year to enjoy all the fresh produce so here are a few recipes that will help you incorporate some fruit & veggies into your dinners and/or lunches

Yummy Summer Recipes:

Fresh Veggie & Creamy Pasta

Ingredients

• Zucchini
• Onion
• Red & Yellow Bell Peppers
• Asparagus
• Mushrooms
• Chicken Broth
• Fat Free Half & Half
• 1 wedge Laughing Cow Cheese
• Cream Cheese
• Fresh Parmesan Cheese
• Whole wheat pasta
• Garlic Powder
• Salt & Pepper

Directions
1. Cut up all the veggies and put in a pan over medium heat, add a small amount of olive oil so they don't burn. Once they begin to cook, add 1 tsp of garlic powder and salt & pepper to taste. While veggies are cooking, in a separate pan, boil pasta until cooked through.
2. When the veggies begin to soften but are still somewhat crunchy. Add 1 wedge of Laughing cow cheese, 1 tbsp. of cream cheese, 1/4 cup of F.F Half & Half, 1/2 cup of chicken broth and 1/4 cup of Parmesan cheese. You want there to be extra sauce so that it will coat the pasta as well.
3. Add cooked pasta to the veggies & make sure everything is incorporated. Let sit over low heat for a few minutes so everything is warm and yummy & of course Enjoy!!

Individual Fruit Pizza's

Ingredients

• Strawberries
• Orange slices (clementine's work best)
• Blueberries
• Raspberries                         
• Kiwi's
• Blackberries
• Sugar cookie dough
• Sugar free cool whip
• 1 8 oz. container of vanilla fat-free or low-fat yogurt
• 1 small box of Jell-o cheesecake sugar-free, fat-free instant pudding

Directions
1. Slice sugar cookie dough into small individual cookies. Preheat oven to 350 & bake cookies for 8-12 min. You want them to be somewhat crispy
2. Cut up fruit and separate
3. In a bowl; mix cool whip, yogurt and pudding. Once thoroughly mixed, cover and put in the refrigerator.
4. When cookies are cooled, you can start making your fruit pizza! Works best if you do them individually so that the cookies don't get soggy. Spread a little bit of the cool whip mixture (this is your 'sauce') and then add the fruit that you want!

The ultimate total body workout

Sometimes its hard to think of what to do at the gym...especially if you aren't really in the mood to workout (and don't worry the anti-gym plague has hit us all at one time or another). We have come up with 3 of the best total body workouts that are beneficial and yes...they can be fun! Add these to your normal workout routine or do them all together along with some cardio and you're set.

Push-ups:
We know you have all heard of push-ups, which are known to work your arms and chest BUT...if you do them correctly they will also work your core and if done correctly are sometimes more beneficial than sit-ups!! To make sure you are firing up your core, be sure to keep your back straight and squeeze your glutes throughout the whole exercise.

For beginners start with upper body on an elevated surface like a wall or bench. As you get stronger work your way down to the floor. Start with low reps (10-15) and perfect form to get the full benefit of the exercise

 

Dumbbell front squat:

Squatting is one of the most beneficial exercises to include in your workout if you are aiming to burn bodyfat or gain strength. Since it works the largest muscle groups in your body and forces you to engage your core throughout the exercise it is known to have many positive benefits. It is crucial to do the proper form when squatting to avoid injury and reep the awesome benefits. When adding dumbbells in this position, it not only works your shoulders but adds more resistance for your core and assists you in getting into a lower squat.

 

 

 

Dumbbell Single Leg deadlift:

When done correctly this is one of the most BEST full body/core exercises possible.  The key is to keep your back and shoulders engaged by keeping a straight back and squeeze your opposite glute. Keep weights as close to shins as possible and let weights go half way down your shin before coming up. This challenges your balance so make sure to start with weights that you can control and a slower speed.  We recommend starting at 5-8lb. dumbbells and then working up in weight once that becomes easy